Fish in the Sea

Dive into the vibrant flavors of the ocean with "Fish in the Sea," a quick and wholesome recipe that transforms tender white fish fillets into a symphony of Mediterranean-inspired tastes. This one-pan dish combines flaky cod or tilapia with a rich, savory sauce made from aromatic garlic, sweet onions, and juicy diced tomatoes, all elevated by smoky paprika, earthy oregano, and a splash of zesty lemon juice. Ready in just 40 minutes, it’s the perfect healthy weeknight dinner option that pairs beautifully with crusty bread, fluffy rice, or a side of steamed vegetables. With its simple preparation and elegant presentation, "Fish in the Sea" is an effortless way to bring the fresh, comforting taste of the coast to your table.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (e.g., cod or tilapia)
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 cloves garlic, minced
• 400 grams canned diced tomatoes
• 250 milliliters vegetable or fish stock
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons lemon juice
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Pat the fish fillets dry with paper towels and season both sides lightly with salt and black pepper. Set aside.

Step 2

In a large, deep skillet or sauté pan, heat the olive oil over medium heat.

Step 3

Add the chopped onion and sauté for 3-4 minutes until translucent. Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 4

Pour in the canned diced tomatoes and vegetable or fish stock. Stir well to combine.

Step 5

Add the paprika, oregano, salt, and black pepper. Bring the mixture to a gentle simmer and cook for 5 minutes to allow the flavors to meld.

Step 6

Nestle the fish fillets into the sauce, ensuring they are partially submerged. Cover the pan with a lid and cook for 8-10 minutes, or until the fish is cooked through and flakes easily with a fork.

Step 7

Squeeze fresh lemon juice over the fish and sprinkle the chopped parsley on top just before serving.

Step 8

Serve hot with crusty bread, rice, or steamed vegetables of your choice.

Nutrition Facts

Serving size	1239.4 grams (1239.4g)

Amount per serving	% Daily Value*
Calories	862

Total Fat 44.90g	58%
Saturated Fat 8.10g	41%
Polyunsaturated Fat 6.10g
Cholesterol 208mg	69%
Sodium 3977mg	173%
Total Carbohydrate 30.30g	11%
Dietary Fiber 11.00g	39%
Total Sugars 18.50g
Protein 85.90g	172%

Vitamin D 800IU	4000%
Calcium 273mg	21%
Iron 6mg	32%
Potassium 2416mg	51%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 46.5%

Protein: 39.5%

Carbs: 13.9%